How to rebuild your relationship with HIIT, according to Laura Henshaw

Leave 'hate' at the gym door

Laura Henshaw, CEO and co-founder of KIC, shares with Body+Soul how she repaired her relationship with High Intensity Interval Training (HIIT), and how you can too. 

I asked hundreds of women what they thought about high-intensity interval training (HIIT), and ‘hate’ was a common word that popped up. And honestly, the old me could relate to that. 

In my early 20s I really struggled with body image. It was a toxic obsession fuelled by social media, society and the pressures of the modelling industry. I felt this overwhelming fixation to make my body smaller and HIIT was my way of being in control.

I used HIIT to punish my body - for what I ate the day prior, for the weight I ‘had’ to lose. It honestly makes me so sad to think about what I put my body through. I’d push myself to the absolute limit, with long, strenuous workouts full of burpees, jumping lunges and high-energy movements with one goal in mind - to get smaller. 

I completely stripped away the pure enjoyment I would get from moving my body. It was no longer fun, it was no longer a privilege. It was a chore. 

At the time I was pairing excessive exercise with restrictive eating habits - so I was exerting energy that I just didn’t have within me. I was exhausted and defeated and it’s safe to say that I dreaded my next workout. 

But HIIT doesn’t have to be that way. I’ve learnt to rebuild my relationship with exercise and through my brand new HIIT workouts with Kic, (pinch me!) I hope to empower you to do the same.

But first, what is HIIT training? 

High-intensity interval training consists of short bursts of high-energy movements followed by quick recovery breaks. My beginner workouts follow a 30 seconds on, 30 seconds rest tempo, working through squats, lunges, skipping, high knees etc.

But before you think HIIT is not for you, I’ll always provide moderations so if you’re feeling a little meh or you’re struggling with certain exercises, you can slow it down and find a movement that feels right for you. 

Focus on how you feel, not how you look 

Rather than fixating on burning calories or aesthetic-based goals, try shifting your focus to how HIIT makes you feel. I totally understand that unlearning these thought patterns can be tricky, but that’s what my HIIT workouts are here for. With a focus on mindset, from body appreciation to showing up for you, each class has an intention to help you build a positive mindset, feel good and genuinely look forward to your next workout.

Ditch the 45-minute mentality

Somehow, 45 minutes became the ‘gold standard’ for HIIT workouts. Which is absolutely not true! Life can get so busy, and finding time to move your body can be tricky.

The old me would’ve thought a 5-minute workout was a failure - but I’ve learnt that even the smallest movements can make you feel good. Sweat doesn’t equal success! 

Exercise should spark joy and accomplishment, not be used to punish your body. Image: Supplied.

Listen to your body 

A term that gets thrown around the wellness space… but for good reason. You only get one body, it’s so important to look after it. Rather than focusing on thrashing your body through as many reps as possible, remember to tune in to how you’re actually feeling.

If your legs feel like jelly, it’s okay to swap your jumping lunges for lunges, it doesn’t mean you’ve failed. It means you’re looking after your body by moving mindfully - which will reduce your chance of exhaustion and injury. 

Mix up your movements 

Naturally, I gravitate towards cardio-based workouts like HIIT and running, because of the energy boost and mental clarity they help me unlock. But recently I’ve been incorporating at least one strength or Pilates session each week to help me feel stronger in my running and HIIT.

I honestly used to be scared of strength training, purely because I was told that it would make my body bigger, but through Kic I’ve learnt that feeling strong actually feels so much better than looking a certain way. 

I hope my story has inspired you to try just one workout with me! Whether you’ve had a negative experience or a tainted perception, HIIT doesn’t have to be a punishment, it can feel so damn good. Trust me, try just one of my workouts with a 7-day free trial on the Kic app and see what you think!

Originally published as How to rebuild your relationship with HIIT, according to Laura Henshaw